CrossFit Seven

Friday WOD, 3/26/10

Posted on26. Mar, 2010 by Amie.

Team WOD
400 reps of….
the devil is in the details. Have fun!

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Check out this study on high fructose corn syrup….A friend of mine sent me this article and the same day, I heard a couple of people at school, as well as on the radio, talking about the same study and how surprised they were by the results. Should we be worried that the general public is surprised to learn that high fructose corn syrup is not good for you?

A new recipe for PALEO COOKIES.

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Thursday WOD, 3/25/10

Posted on24. Mar, 2010 by Amie.

“Running Half Barbara”
Three rounds for time:
20 pullups
30 pushups
40 situps
50 squats
Run 400 m.

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Wednesday WOD, 3/24/10

Posted on24. Mar, 2010 by Amie.

Fran
21-15-9

Thrusters (95 lb/65 lb)
Pullups

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What has CrossFit taught you?

About a year ago, I started a list of all of the lessons CrossFit has taught me. I added a couple of lessons yesterday and wanted to share….post thoughts and/or your life lessons to comments.

1. Anything that looks easy on paper generally will break you.
2. It never gets easier. You just get faster (Ryan told me that one – I like it!).
3. Bigger gains are made when I work on the things I’m weak in, not when I work on the things I’m strong at.
4. Rest days are good. I should take them more. And, if I don’t rest, then I can’t complain when something hurts. (Learned that from Dutch!)
5. Cheat days are also good. My food fuels my WODs, but I do not let my food rule my world.
6. Snatches are hard. Rippetoe says snatches are gymnastics with a bar. I’ve come to believe that is true.
7. A little contact with the oly bar on a snatch gone bad, and I now know my nostrils can touch my eyeballs. Not every CrossFitter can say that…
8. Every day at a Crossfit gym is an opportunity to learn something new.
9. CrossFit requires patience. A movement can take months to learn and perform correctly. Let go of the timelines in my head and just practice.
10. Over-thinking can mess you up. The only thing I need to worry about is jumps and lands. (thank you Coach Burgener!)
11. I will not PR every day, but what I can do is give all out effort every day.
12. Laying on the floor for 30 minutes, trying to recover from a five minute WOD, is when I feel most alive.
13. It’s ok to scale a WOD. Power and performance should be the goal, not Rx’d.
14. I’m blessed to have made good friends in my life. Some of the best friends I have, I made through CrossFit.
15. CrossFit levels the playing field for everyone. It’s great to play in an arena, where any given day, anyone can win.
16. It is possible to break an oly bar. I did! Some claim it was weak steel. I say it was because I’m so strong! Perspective is reality
17. Burpees are the devil.
18. I never thought I would be able to do pullups. Now, I CAN do them. The first time I did Fran as Rx’d, I cried when I was done because I never thought I would be able to do it as Rxd. CrossFit proves anything worth having is worth working and fighting for. Next to conquer are muscle ups and snatches. One day, I will be able to do both.
19. When I have a bad day, OHS always make me feel better!
20. No one should ever try double unders barefoot.
21. If I do not fear the WOD, the WOD isn’t hard enough.
22. Leave nothing undone, and always, always, always finish the pull.
23. There’s no room for ego in CrossFit. When it’s time for WOD, if I forget to check my ego at the door, I lose.
24. You are in CrossFit who you are in real life.
25. It’s easier to run in a group than run by yourself. If a WOD involves a run, and there is a lone CrossFitter still running after all have finished, get up and go run with them. No one likes to run alone.
26. When my mind screams REST, that’s the time to pick up the f-kg bar and move.
27. Do not lower your expectations to what you think you can do. Always raise the bar and prove you can do what is highly expected.
28. There will always be someone who is bigger, stronger or faster. Make friends with those people – they will make you a better athlete.
29. I’ve heard a lot of people lately apologizing for modifying a WOD. Never, ever apologize for what you are able to do because at the end of the WOD, if you gave all out effort, that’s all that really matters.
30. Do not sacrifice form just to get a better time. Same holds true in real life – do not overlook the small details while chasing after the big picture.

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Tuesday WOD, 3/23/10

Posted on23. Mar, 2010 by Amie.

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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Monday WOD, 3/22/10

Posted on21. Mar, 2010 by Amie.

Deadlift
5-5-5-5-5
followed by Tabata pushups.

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The science behind food portions

Why Facebook will rule the web

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